A – Snatch EMOM 4 x 2 (80-85%)
B – Snatch Every Other Minute 4 x 1 (90 – 100%+)
C – Deadlift 1x 5 (50%) 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x AMRAP (80%)
Rest Day or Make-Ups
5 Rounds for time of: (12 min cap)
10 Box Jumps (20″/16″)
15 Kettlebell Swings (1.5/1 pood)
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This time last year… Bryce wrote on Competition.
Adapted from The Kitchn & Paleo Parents blogs
Makes about 8 cups
1.5 cups sliced raw almonds
1.5 cups unsweetened coconut flakes
1 cup raw walnut pieces
1 cup pumpkin seeds
1 cup dried cherries
1 cup dried cranberries
½ cup coconut oil
1/3 cup honey
1 tablespoon cinnamon
Preheat oven to 275F.
In a large bowl, combine the almonds, coconut, walnuts, pumpkin seeds, cherries and cranberries.
In a small saucepan, gently heat the coconut oil until melted into a liquid state. Add the honey and cinnamon and whisk to combine completely. Allow to cool before pouring the mixture over the nut and dried fruit mixture. Stir to combine and coat the nuts/fruit/seeds completely with the coconut/honey mixture.
Transfer the mixture to a large baking sheet lined with a silicon mat or foil. Bake in the oven for an hour, stirring the mixture every 15 minutes to brown evenly and prevent burning. Remove from the oven and allow to cool completely while still on the baking sheet. You may want to stir the mixture once or twice while cooling to prevent it from clumping.
Serve the granola on its own as a snack or with almond milk in place of cereal. Enjoy!